Kiwifruit or Kiwi Nutrition Facts and Health Benefits
Another name for kiwi is the Chinese gooseberry. That's because it is native to China but in 1906, a principal of a girl's college visiting missionary schools took seeds home to New Zealand and after several years, the cultivator popular in New Zealand came into existence. Once it became a commercial crop for New Zealand, in the 1960s, a leading exporter of the fruit to the U. S. changed the name to make it more identifiable as a New Zealand product. They named it the kiwifruit after the flightless bird native to New Zealand. However, it remains the national fruit of the People's Republic of China.
Nutrition Facts and Calories in Kiwi
Photo courtesy of Wikipedia
One cup of kiwifruit contains 108 calories. However, most of the calories come from the sugar content of the fruit. It is a great source of vitamin C with the same one cup providing approximately 273 percent of the daily value for the vitamin. Other kiwi nutrition facts include the fact that it has 89 percent of the daily value of vitamin K, 11 percent of folate and 13 percent of vitamin E. It also contains vitamin A, thiamin, riboflavin, niacin, B6, pantothenic acid, betaine and choline.
The mineral content is also impressive. Kiwi has 8 percent of the daily value for magnesium, 16 percent of the required amount of potassium, twelve percent of the daily value for copper and 9 percent for manganese. In addition, it contains iron, calcium, phosphorus, zinc and selenium, as well as being a good source of fiber.
Health Benefits of the Kiwi
As with many fruits, kiwi added to the diet to increase the fruit servings to 3 or more per day is an aid in reducing the risk for age related macular degeneration, ARMD, by as much as 36 percent. On a study involving 110,000 men and women over several decades, the scientists found that the vitamin A, C and E in fruits were beneficial in reducing the risk but the vitamins in the vegetables were not.
The high vitamin C, E and A content of the kiwi are antioxidants that protect the body from free radicals. While the vitamin C is a water-soluble vitamin requiring replenishment daily, the vitamin A and E are fat-soluble and store in the body. Since kiwi contains higher amounts of vitamin C and significant amounts of vitamin E and A, it makes a perfect combination for fighting off toxins that affect cell health.
High plant fiber content also improves diseases such as colon cancer, high cholesterol and diabetes. In addition, high fiber aids in regularity and the reduction of toxins in the body. The reduction of cholesterol makes it a heart healthy choice.
Kiwi aids in the prevention of asthma related incidents and some studies show that it may improve lung function. The high vitamin C content also aids in kick starting the immune system as well.
Side Effects of Kiwi
If you have an allergic reaction to latex, you may have a similar reaction to kiwi. Many plants such as bananas, kiwi and papayas have a latex substance in the tree, not exactly identical to latex used in gloves. However, in some cases, those with a latex allergy often find themselves reacting to the kiwi also.
Buying Your Kiwifruit
- Choose firm kiwi; Ripen at room temperature for 3-5 days
- Ripe kiwi are like peaches, have a pleasant smell, are plump and slightly soft to the touch
- Avoid those with soft spots, wrinkles, or bruises
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